Dolphin Pose (Ardha Pincha Mayurasana): Video Tutorial & Yoga Guide
| Workout | Dolphin Pose (Ardha Pincha Mayurasana) |
| Primary Muscle Group | Shoulders |
| Secondary Muscle Group | Lats, Traps, Abs |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Stability and Flexibility |
| Exercise Type | Yoga and Strength |
| Difficulty | Beginner to Intermediate |
Dolphin Pose (Ardha Pincha Mayurasana): Video Tutorial & Yoga Guide
Dolphin Pose (Ardha Pincha Mayurasana): Step-by-Step Guide
- Step 1: Start on your hands and knees in a tabletop position. Align your shoulders over your wrists and your hips over your knees.
- Step 2: Lower your forearms to the mat. Keep your elbows shoulder-width apart. Press your palms flat or interlace your fingers for support.
- Step 3: Tuck your toes under and lift your hips toward the ceiling. Straighten your legs as much as possible without forcing. Keep your feet hip-width apart.
- Step 4: Press firmly into your forearms. Lift through your shoulders to create space between them and your neck. Keep your head relaxed and your gaze toward your legs or the mat.
- Step 5: Engage your core. Pull your belly button in slightly to support your spine. Stretch your hamstrings by keeping your heels reaching toward the floor, even if they don’t touch.
- Step 6: Hold the pose for 3-5 breaths. Focus on your alignment and steady breathing.
- Step 7: Lower your knees to the mat to release. Rest in Child’s Pose for a few breaths before repeating or moving to another pose.
Dolphin Pose (Ardha Pincha Mayurasana): Overview
Dolphin Pose (Ardha Pincha Mayurasana) strengthens your shoulders, arms, and core while stretching your hamstrings and calves. It’s a preparatory pose for headstands and other inversions, building both strength and flexibility.
Dolphin Pose (Ardha Pincha Mayurasana): Benefits
This exercise strengthens your shoulders, arms, and core while stretching your hamstrings, calves, and spine. It improves shoulder stability and flexibility, calms the mind, and helps relieve stress. Additionally, it prepares you for inversions such as Headstand and Forearm Stand.
Dolphin Pose (Ardha Pincha Mayurasana): Pro Tips & Advanced Techniques
- Keep Your Elbows Stable: Keep them shoulder-width apart to avoid strain.
- Engage Your Core: Pull your belly in to support your spine and maintain balance.
- Don’t Overstretch: Bend your knees slightly if your hamstrings feel tight.
- Breathe Deeply: Focus on your breath to stay calm and steady in the pose.
Dolphin Pose (Ardha Pincha Mayurasana): Progression Plan
Beginner
Intermediate
Advanced
Dolphin Pose (Ardha Pincha Mayurasana): Frequently Asked Questions (FAQs)
What does Dolphin Pose strengthen?
+It strengthens your shoulders, arms, and core while stretching your hamstrings and calves.
Is Dolphin Pose good for beginners?
+Yes! Beginners can keep their knees bent and focus on shoulder alignment.
How long should I hold Dolphin Pose?
+Hold for 3-5 breaths and increase as your strength and flexibility improve.
What should I avoid in Dolphin Pose?
+Don’t let your elbows splay out or collapse your shoulders. Keep your body active and aligned.
Can Dolphin Pose help with inversions?
+Yes, it’s a great preparatory pose for headstands and forearm stands.
